1. health and fitness
2. exercise

Penis Enlargement
Exercise Guide
Learn all natural techniques and
strategies to help increase your size
PERMANENTLY!
By: Rob Miller
SupplementCritique.com
1
Disclaimer!
The information provided in this ebook is intended as a guide to help you understand how
the penis works, its parts, and methods I have personally used to help increase both the
length and the girth of my penis.
It is intended solely for information purposes, and should not be construed as medical
advice. Please note that these statements have not been evaluated by the FDA. As a
matter of fact, most male enhancement techniques have not been evaluated by the FDA.
We here at SupplementCritique.com make every effort to find the most factual
information about a product based on independent websites, product websites, user
reviews on third party sites, and the like.
All of these exercises are safe, when done appropriately and when directions are
followed. No liability is assumed for the information provided by
SupplementCritique.com or any products advertised by us. The opinions are those of the
writers of SupplementCritique.com and not a certified medical practitioner. Always
check with your doctor before beginning any type of exercise program or using any
product mentioned or advertised by SupplementCritique.com.
SupplementCritique.com is not responsible for any misuse of the information given by
any of our trainers or any information from our website.
That being said, enjoy the ebook, and email us at [email protected] if
you have any questions!
2
Table of Contents
Size Matters ........................................................................................................... 4
Chapter One: Male Anatomy ............................................................... 7
Chapter Two: Is Bigger Really Better? ................................... 10
Chapter Three: What Women Want ........................................... 13
Chapter Four: Can You Really Make it Bigger?............ 14
Chapter Five: The Exercise Program......................................... 16
Chapter Six: Developing An Exercise Schedule............ 29
Chapter Seven: Besides Size, Exercise Can Help
With... ........................................................................................................................ 34
Chapter Eight: Pills, Supplements and Gadgets for
Growth, Stamina and Strong Erections ................................... 37
Chapter Nine: Your Health – Diet and Exercise ............ 45
Conclusion ............................................................................................................ 51
3
Size Matters
A big penis. If you don't have one, you're not going to do as well in the sex department as
guys who have a large member. Is that really true? Do you believe that?
One of the main ways that a man defines himself is by his sex organ. Its size, shape,
whether it's straight or it curves left or right, up or down. Logically, this might seem
pretty prehistoric, but it's the way it is. Because the biological function of a man is to
reproduce, it's necessary to have a sexual organ that will help make you more attractive to
the opposite sex.
Yes, in these modern days, spreading your seed around everywhere is frowned upon, but
you are still biologically hard-wired to look to your penis as the instrument that you
would do that with, and that makes you, and every man, very sensitive about the size of
your penis, and how well it functions.
Besides that, your penis and your testicles are the most obvious signs of your manhood,
your manliness, your masculinity, and your physical ability to please a woman when it
comes to sex.
Chances are, you've always been fascinated by your penis – since you were a little boy.
That's normal. And if you happened to see your dad's or big brother's as a tot, you
probably wondered why theirs were big and yours was small (the beginning of the “my
organ is smaller than other men's” complex). Little kids don't consider the age and growth
factor when it comes to such things.
The fact is that most men, possibly including you, are a little (or a lot) worried that their
organ isn't big enough, whether it truly is or isn't.
You’ve Made a Commitment to Remedy the Situation
We're going to start out by discussing the problems with a small penis, and follow with
some information about the male anatomy. Yes, you already know about the male
anatomy – you have all the parts and are quite familiar with them. Trust me, the
information will come in handy later.
Although this is a book about how to make your penis grow larger and enhance your
sexual experience and prowess all the way around, we do need to talk about whether or
not bigger is really better.
You need to consider what bigger is, and how it will make a difference in your life. You
also need to consider whether or not you're actually okay the way you are, because it's
just possible that there is nothing at all wrong with your size.
4
Moving on, we'll look at the female perspective – after all, one of your biggest
motivations for buying and reading this book is to be more sexually pleasing to your
partner, isn't it? If she's happy, you're going to be happy.
We'll also talk about whether or not you really can make it bigger. The answer is yes, by
the way, but you have to understand a few things about the process and what realistic
expectations should be.
For example, you're not going to turn into King Kong! However, you can increase size
when you follow the exercise program, which is the section of the book that outlines the
exact exercises you need to do, with complete instructions.
I want to point out here that there is a time factor involved in increasing both girth and
length. Sadly, you're not going to do some exercises one day, maybe take a supplement,
and then wake the next morning to find that your member has increased noticeably. The
growth changes happen gradually, and over a period of weeks and months.
Finally, we'll go over some other ideas for increasing size and stamina including
supplements and over the counter medications, and gadgets, the issue of not being able to
“get it up,” and premature ejaculation.
The point is to help you fully understand the small penis issue and deal with it head on
(excuse the pun). If you're having confidence issues in other areas, we're going to address
and solve those, too.
The result will be a sexier, stronger, and more confident you - enjoying a sex organ that
you feel great about!
The Problem With a Small Penis (What's the Big Deal?)
The problem with a small penis is confidence. The only thing a small penis can and will
do to you is ruin your self esteem and make you feel nervous in the bedroom.
A small penis won’t keep you from having children if you want them. It won't keep you
from doing your job, fixing your car, paying your bills, or enjoying a tailgate party. And
it won't ruin your golf swing.
But if you feel that your penis is small, it will ruin your self-confidence when it comes to
changing in the locker room, or getting naked in front of a woman. And those things are a
big deal!
If you lack self-confidence when it comes to your sexual organ, you're probably already
spending plenty of time and energy avoiding situations where someone, male or female,
will see your little guy and possibly make fun of him.
5
There's not much worse than having someone make a snide comment about the size of
your penis, or laugh at it. That's your manhood right there, and this is not a laughing
matter!
So if you're avoiding working out at the gym because you don't want the other guys to see
your smallish organ, you're doing yourself a huge disservice. You're inhibiting your
health and fitness all because of fear and shame.
And if you're not asking women out on dates, or you're shying away from having sex
with your partner because she's made some sort of comment about your penis, or she
doesn't seem satisfied, you're doing yourself another huge disservice.
Part of the joy of life is sex. If you don't date, or find a partner to have sex with, you're
either going to be very frustrated and unhappy, or your arm and hand muscles are going
to be very, very strong (and not because you've been to the gym).
Another confidence issue that crops up as a result of having a smaller than usual penis is
that you subconsciously might let that issue seep into other areas of your life, such as
business and recreation. If you feel like you're not manly enough in the penis area, you
might subconsciously feel like you're not capable of handling any situation that requires
manly confidence.
Just so you know, there is nothing technically wrong with having a small penis, so long
as it performs the functions it was made to do, which are to pass urine out of your body
and eject semen for the sake of reproducing the human race.
The problem occurs when you're embarrassed by its tiny size, and afraid that someone is
going to find out just how little it is and judge you for it.
Here's a myth about penis size: Penis size is dictated by body size, or the size of hands
or feet. That's a myth, so never make assumptions about someone's penis size based on
height or frame.
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6
Chapter One: Male Anatomy
“Why do I have to read about my own anatomy?” I'll tell you why. It's because the more
you understand how you're put together and how all that stuff works, the better you'll be
at getting it to look and work the way you want it to.
Your sex organs and all the underlying tissues, muscles and glands are put together in
such a way that you can do a lot of things with them – send semen hurtling toward an
egg, feel sexual pleasure and have an orgasm for fun, give pleasure, urinate, and produce
hormones that your body needs (mostly to do all of the things just mentioned, along with
growing a beard and having generally more muscle mass than women).
Your sex organs and all of the parts of your body that are related to them are fascinating
in the way they're assembled and the way that they work.
The Penis
Your penis is the most recognized part of your grouping of sexual organs. It consists of
the head (sometimes called the glans), the corona, frenum and urethral meatus, and
finally the shaft. Uncircumcised men will also have a foreskin.
So, starting at the tip of your organ, you'll find the urethral meatus. This is the opening
where urine and semen come out, and it's located towards the middle of the head. I say
“towards” because if you are looking for it to be perfectly centered, you might find that it
isn't perfectly centered. Often it is, sometimes it's not – don't worry about it.
The ridge that runs all the way around the bottom of your head is called the corona, and
just below the underside of the corona, where it looks like the ridge is coming together, is
the frenum – it's that small piece of skin, which for some is extremely sensitive.
Speaking of sensitive, the head is also very sensitive and if you're uncircumcised, your
foreskin will most likely be pretty sensitive, too.
The shaft is the part that worries most men when it comes to size – worrying that it's not
big enough, as in long or thick enough or both. The shaft looks wrinkly, with a skin color
that may be slightly darker than the rest of your skin when you're flaccid. When the shaft
is erect, it has bulging veins, and may turn dark red, purple or bluish (the change and
variation of color is normal).
If you're not circumcised, you'll also have a foreskin, which I already mentioned can be
very sensitive. Foreskin is extra skin that covers the head of your penis when it isn't erect.
All men are born with foreskin, but it's become common practice to have it removed in
infancy for medical, social or religious reasons.
7
Some of the medical reasons for circumcision are to help protect against urinary tract
infections, prevention of penile cancer, to lower the risk of sexually transmitted diseases,
and to prevent a tightening of the foreskin (called phimosis), which essentially closes the
penis.
Now that we're all familiar with the outside of the penis, let's see what's inside!
If you've always wondered where all that blood goes when you get an erection, I'm going
to clue you in. It's the corpus cavernosum and the corpus spongiosum. These two parts of
the penis are spongy areas of soft tissue that fill up with blood, making your organ hard.
And both the corpus cavernosum and the corpus spongiosum extend a little ways into
your body, which accounts for your penis becoming erect and standing at attention when
filled with blood. These areas will be key in your penis enlargement program.
The urethra is the tube that runs from the tip of your penis to other organs including your
bladder and the prostate, and that allows both semen and urine to leave your body
through the urethral meatus.
The Testicles
Let's turn our attention to the testicles. Yes, I know you're not looking to making your
testicles bigger, but stay with me.
Your testicles, or testes, are enclosed in a sack of muscle-lined skin called the scrotum.
This sack hangs just behind and below the penis, and serves as a nice way to protect your
testes and keep them from just dangling everywhere.
You've experienced the muscle action of your scrotum when you've jumped into a cold
lake or a cold shower. That sack tightens up and draws your testicles in to protect them
and keep them warm. Because your testicles are where sperm are manufactured, a
lukewarm temperature is best for them – not too hot and not too cold.
Your testicles serve a couple of important functions. First, they produce testosterone,
which is the male sex hormone. Second, as mentioned earlier, they produce sperm, which
are essential to reproduction.
Each testicle has a small gland sitting on top of it, called the epididymis. That's where
your sperm hang out until they're mature.
The vas deferens are the little tubes that take the sperm out of the epididymis, on their
way to the prostate gland to be mixed with fluids and then to their final goal of being
ejaculated through the urethra.
Just a quick note about your prostate gland – this small, walnut sized gland stores and
secretes about a third of the fluid that is expelled from your body when you ejaculate.
8
The prostate also surrounds the urethra. Prostates troubles usually appear in the form of
an enlarged prostate. Enlargements of the prostate whether benign or cancerous, can
cause problems with getting an erection.
The Pubococcygeus Muscle
The last part of male sexual anatomy that I want to point out to you is the pubococcygeus
muscle, also known as the PC muscle. This muscle is going to play a starring role in your
program to enhance what you've got and to use it for the enjoyment of not only yourself,
but also your partner.
The pubococcygeus muscle is something that both men and women have. It's the muscle
that forms your pelvic floor and supports the organs in your pelvic area. Exercising the
PC muscle is going to be a part of your program for increasing the size of your penis. It
also plays a part in inhibiting premature ejaculation, and in building strong erections and
sexual stamina.
The PC muscle is also important for women. It's the muscle that helps her keep her
vaginal area firm and tight, so a smart girl will exercise the PC muscle regularly, just as
you should.
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Chapter Two: Is Bigger Really Better?
According to research performed in a laboratory setting, average penis size is as follows:

Length of a flaccid (not erect) penis: 3.4 inches (8.6 cm) to 3.7 inches (9.3 cm)

Length of an erect penis: 5.1 inches (12.9 cm) to 5.7 inches ((14.5 cm)

Girth of erect penis: 3.5 inches (8.8 cm) to 3.9 inches (10 cm)
Have You Measured Your Penis Yet?
You may not have even measured your penis yet – so you’re just guessing about your
size. Until you measure, you won’t truly know. Many men are shocked when they find
that their penis falls within normal range. It's possible that yours does, too.
Part of the trouble is that when you're looking down at your penis, you're not seeing it at
the same angle that you would see another man's penis, in the locker room, for example.
It's always going to look smaller from the angle you see it from.
And if you're comparing your penis to what you might see in erotic or pornographic
material, you have to remember that camera angles, lighting and probably shaving of
pubic hair will make a penis appear larger.
Plus, the size of partners in erotic material and films is often very small and petite, and
actors in porn movies are often chosen for the fact that they do have larger than normal
penises.
So, before you berate yourself for your tiny little penis, do a reality check.
If you seriously do have a penis that falls below the average measurements, or if you are
in the average category and still think you want to increase your penis size, then by all
means, proceed.
The bottom line is that you need to feel confident about what you've got. Part of that can
be accomplished by a good dose of reality. Part will come from developing confidence in
other areas and part will happen as you see that your member is getting larger.
The “Big” Questions
So, is bigger really better? The answer to that question depends on a lot of variables.
Here is a list of questions you should ask yourself so you can decide if bigger really is
going to be better for you:
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1) What are the negative effects of my current penis size on my life?
2) What results do I expect from increasing my penis size? Your expectations could
include a more satisfied partner, feeling better about yourself, feeling more
masculine, just being able to see it better, feeling like there is something of substance
there, etc.
3) Does my partner seem unsatisfied with our sex life? Have we talked about why?
4) Will I feel more sexually satisfied when my penis is larger? Why?
5) Is having a small penis affecting my ability to approach women for dates? Are there
other factors, too?
6) How much length and/or girth do I want to add? Remember that you can aim for King
Kong, but be realistic!
Current length flaccid:
Current length erect:
Current girth erect:
Goal length flaccid:
Goal length erect:
Goal girth erect:
7) Is my self-confidence lower because my penis size isn't up to par? Any other reasons?
11
After you've taken some time to think about and answer these questions, you can decide
if bigger is really going to be better for you and then go on with doing something about it.
There is nothing wrong with wanting to increase the size of your penis. If it's going to
help your sex life and your self-confidence, then go for it!
Now, before we move on, let's talk about two issues – one is penis shrinkage and the
other is masturbation.
Men get pretty upset, and rightfully so, when they notice that their flaccid penis seems to
shrink up when they've been exercising. Some men report that strenuous exercise makes
their penis and testicles shrivel up and seem to retract right into their groin!
If you run into this problem, don't let it keep you from exercise. This is a very normal
reaction in some men, and your penis and testicles will eventually relax back into place
and to their normal size. A warm shower can help with this, and a good dose of patience.
Finally, let's discuss masturbation for a moment. Masturbation happens, and most men do
it fairly often. Teenaged boys do it a lot! There is a myth that masturbating will make
your penis smaller. This is a myth, and only a myth. If you want to masturbate, then do it
and don't worry about it.
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Chapter Three: What Women Want
It's good, when you're in the middle of devising your plan for getting an organ the size
you want, to remember that you might have a wife or girlfriend who is quite interested in
your penis size as well.
And if you don't currently have a sexual partner, you're probably thinking about the
prospect of getting one aren't you? The assumption is that women always want a great big
penis on their man.
But is that assumption correct?
That question doesn't have a single yes or no answer.
One thing you need to understand about female anatomy is that the vagina is made to fit
to the penis. So regardless of your size, she will stretch (or not, as the case may be) to fit
you.
The typical vagina of a woman who has not yet had a child is about 3 inches, or 7.5 cm,
long! Does that surprise you? And women who have had children are still about the same
size.
Even when a woman is sexually aroused, her vagina is only about 4 inches, or 10 cm, in
length. Pretty much any penis, large or small will fit and fill a vagina!
However, many women do like the feeling of being filled a little more and the feeling of
her vaginal opening stretching around an erect penis. And if a penis that is larger than 4
inches comes along, the vaginal tissues will amazingly stretch to fit (assuming it is
introduced gradually).
Do Women Care About Penis Size?
The truth is that yes, most women care about penis size. But it's probably not what you're
thinking (or panicking about) right now. Most do care, but most don't care that much.
And most aren't looking for some guy with a 12-inch organ, or the next John Holmes.
Some women do like super-big penises, and some find them a bit scary.
Truth is, most women want a guy with a penis that falls within average range, or that is
only slightly above the average size.
And almost all women agree that regardless of the size of your organ, what is done with
it, and whether or not you can bring them to an orgasm (regardless of if it's a vaginal or
clitoral orgasm) during sex, makes a bigger difference.
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There is more than one way to give a woman a brain-shattering orgasm, and they
don't all involve a penis.
So, you have to know how to use it, no matter what its size. And you have to know about
all of the other things you can do to make her happy with your sex life together.
What Women Really Want
I'm going to list for you what women want as far as sex goes (these are generalizations –
each woman will have her own preferences which may or may not be the same):

A man who understands female anatomy and how to handle it for her pleasure.

A man who knows more than one way to produce an orgasm in his partner.

A man who is able to keep from ejaculating too quickly.

A man who knows that different positions and different types of strokes with his
penis will produce different sensations.

A man who pays attention to what is making her happy.

A man with a penis that has enough length and girth to let her know he's in there, but
not so big that it causes her discomfort.
So do all women want a guy with a huge member? No. But, it's true that most women
want a man with a penis that is impressive (even if for her, that means average size).
Chapter Four: Can You Really Make it Bigger?
Because you're here reading this, it's safe to say that you've checked out a lot of websites
and other information about penis enlargement. I'll bet that you've read that there is no
possible way to increase the size of your penis – not with pills, not with pumps, and not
with exercises.
And on the other hand, you've read that you can increase the size of your member with
any and all of the above listed techniques.
Which Is True?
Because the penis itself is not a muscle, it's true that you can't exercise it and get results
the same way as if you were exercising your abs or your biceps. But certain tissues will
14
enlarge gradually when stress is placed on them, or when certain substances stimulate
them to grow. This is how penis enlargement works.
So you can make it bigger.
The catch is this: it's not going to happen overnight. Just like losing weight, or working to
develop a killer six-pack, or anything else that involves restructuring and re-sculpting
your body, enlarging your penis takes time, patience and perseverance.
If you can dedicate yourself to this, you can have a bigger member.
How Long Will It Take?
I'm not going to lie and tell you that you're going to see results in days. It could take
several weeks to see improvement, and months to get to your goal, depending on that
goal and where you started out. Just like any other exercise routine, you have to do it
consistently for awhile before you see results.
Bridges are not built in a day, works of art take time to produce, and you'll have to spend
time working on your penis before it's exactly the way you want it to be. The good news
is that if you start now, you'll be one step, one day closer to your goal!
How You Can Speed Up The Process
Just like in weight lifting, you experience quicker size gains when you use a supplements.
There are hundreds of male enhancement supplements out there, and we personally tested
dozens of them.
Vigrx Plus is by far our #1 rated Male Enhancement
Supplement, and when used in conjunction with this
guide, can significantly reduce the amount of time it
takes to increase your size.
We recommend that you get at least a 6 month’s supply
of Vigrx Plus, and use it in conjunction with this guide
for the fastest gains.
You can see our personal review of Vigrx Plus here, as well as get links to buy it.
15
Chapter Five: The Exercise Program
As you already know, there are several methods that are advertised for enlarging your
penis. Exercise is only one of them. But, in many ways it's probably the best. It's
completely natural – 100%.
You're not taking any medications and you're not even taking an herbal supplement (yes I
know, herbs are natural). The point is that you're only doing exercise – that's it – and it
works perfectly by itself.
It's something that benefits the body without adding anything along with it.
As far as using gadgets such as stretchers or weights, yes, these can work, too. But they
require you to wear them for hours a day. You might not have time for that, and how
convenient is it to attachment something mechanical to your penis and try to have a
normal day like that?
So many recommend exercising the penis and PC muscle for the best and most
convenient results. That's where the main focus of this section, and actually this book,
will be – on developing a solid exercise program that will bring results without having to
use anything else.
Start With Some Measurements
Before you begin the exercise program or any type of program to enlarge your penis,
you're going to want to take measurements and create a chart to track your growth.
Let's look at the proper way to measure your penis, without cheating.

The length of your penis is the distance between the tip of your head to where your
penis connects to your abdomen (measuring the top of the penis, not the bottom). The
circumference of your penis is the distance around the thickest part of the shaft.
You should measure your member when it is flaccid, and then when it is erect. Make
sure that when you're measuring your erect penis, that it's as hard as you can possibly
get it.
Length measurements should be done with a ruler, and don't press it into your belly.
Just place the ruler against the skin of your abdomen. You want correct
measurements, right?

16
When you measure girth, use a fabric tape measure or a piece of yarn or string and
wrap it carefully around your penis once, and mark the spot where the measure
touches itself. If you're using string or yarn, measure it against a ruler.
You can easily create your own growth chart for recording your measurements either
on your computer by using a program such as Excel, or you can do it even more
simply by using pen and paper. All you need to do is record your starting date and
measurements, and then create spaces to record your progress over two week
increments.
If you like, you can print and use the following chart:
Start
Date
2 Weeks
4 Weeks
6 Weeks
8 Weeks
10 Weeks
12 Weeks
14 Weeks
16 Weeks
18 Weeks
20 Weeks
22 Weeks
24 Weeks
26 Weeks
28 Weeks
30 Weeks
32 Weeks
34 Weeks
36 Weeks
38 Weeks
40 Weeks
42 Weeks
44 Weeks
46 Weeks
48 Weeks
50 Weeks
52 Weeks
17
Flaccid Length Erect Length
Flaccid Girth
Erect Girth
+/- Change
Now let's talk about a couple of factors that can affect the way your penis looks, both to
you, and others.
The Hair Down There
First, consider cutting or completely shaving off your pubic hair. This might sound crazy,
but that hair, depending on how much you have down there, can cover up close to an inch
of penis when you're observing it from where you are.
It makes it look smaller than it is. As you grow, keep that hair cut close, because whether
you think it's cheating or not, it makes a difference in how you look to yourself and to
others.
The other reason you want to trim that hair is that when you're doing your penis
enlargement exercises, you don't want hair causing discomfort.
Are You Chubby?
Another point that needs to be made very clear is that your level of fitness and your
weight is going to have a direct effect on how large or small your sex organ looks. If you
have fat hanging around the lower abdominal area, it's going to cause your penis to look
smaller.
If you're overweight, why not make this a time to not only get your penis in better shape,
but your entire body? Lose some weight through diet and exercise and see what you can
do about building your abdominal area and your muscle mass in all parts of your body.
This is automatically going to make you look sexier and will help enhance the look of
your penis, too.
It's time to think about actually exercising your penis. There are two things you need to
be aware of and always keep in mind when you're doing your enlargement exercise
program. They are lubrication and safety.
Lubricate, Lubricate, Lubricate
Your exercise program is going to involve using your hands to manipulate your penis.
For some exercises, you will need a good lubricant that will keep the risk of skin
irritation and chafing at bay.
You can use a sexual lubricant or a good quality moisturizer. Both of these will probably
require reapplication during your exercising, which can be inconvenient. Some men use
petroleum jelly, and while this can work well, it's pretty messy. Others like olive oil,
which can also be messy. Experiment with what works best for you.
18
A word of caution: products like shampoo or soap are not good choices for lubricants.
They can become very irritating for your skin and cause more trouble than they're worth.
Safety First!
Regardless of whether you're starting a new weight lifting program, or jogging, a new
sport, or an exercise program for penis enlargement, you always need to put safety first.
Your penis is an important part of your anatomy and you don't want to jeopardize it in
any way – you want to enhance it.
If you have any medical conditions that involve your circulatory system or your urinary
system, see your doctor before starting this program or before using any type of penis
enhancement system or supplement.
As with any type of exercise, a proper warm up is necessary. Pay special attention to
warming up before you start on your full-blown workout. If you notice any sores or
blisters developing, they could be the result of not properly warming up. You will need to
take a few days off to let them heal before starting the program again. Remember to
warm up!
If you notice some small, blue spots developing under the penis skin, take a few days off,
and use warm wraps (we'll discuss wraps soon) a few times a day. Those blue spots are
tiny bruises where some bleeding has occurred, called petechiae. They will disappear in a
few days. However, if they seem to get worse, see your doctor immediately.
It's very rare that an exercise program like this would cause any type of problem at all. Be
sure to follow all instructions carefully and warm up and cool down properly. If you do
this, you'll have a great experience!
Let's Get Started – The Basics
As already mentioned, a warm up is going to be paramount for getting a good workout
that is safe, comfortable and that brings some great results, so we'll start with a couple of
warm up techniques.

The first way to warm up is simple: take a warm shower or bath. Five minutes is
enough to loosen up connective tissue and draw blood into the penis and improve
circulation in the penis and groin area.

The other way to warm up is to do a Hot Wrap. Take a clean washcloth or hand towel
and moisten it with hot water – not scalding, but nice and warm. Wring the towel out
and then wrap both your penis and testicles in it.
Leave it for two or three minutes, and then repeat the process of wetting the towel
with hot water and wrapping your penis and testicles in it, twice more. When you're
finished, dry yourself thoroughly.
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Exercise the PC Muscle for a Healthy Prostate and Better Sex!
Did I mention that exercising your PC muscle will give your penis a stronger, more
muscular look, too?
Remember in the Male Anatomy chapter where I told you that knowing what the
pubococcygeus muscle is and where it is would come in handy later in the book? Well,
we're here – this is the place. The PC muscle is going to be an integral part of your penile
enhancement program.
The PC muscle is actually a part of both male and female anatomy. In men, this muscle
controls semen and urine flow, the firmness of your erections, and also the power behind
your ejaculations. Keeping your PC muscle strong is one of the keys to keeping your
erections nice and hard, well into your senior years.
The PC muscle, when exercised with Kegel exercises, is also a big help when it comes to
controlling orgasms and ejaculations.
And your prostate will thank you for exercising your PC muscle regularly. PC exercise
massages the prostate, which helps keep it healthy - and a healthy prostate is a very good
thing.
What's a Kegel?
A Kegel exercise is what you're going to do to strengthen your PC muscle. Kegels are
easy to do, and here's the best part – you can do them anywhere, and no one will ever
know!
To do a Kegel exercise, all you have to do is contract the muscle and then let it relax.
That's it. And you can do as many as you want each day. In fact, you should work up to a
high number of Kegels every day. Once you learn how, it's not hard to start building that
muscle.
You can do Kegels on the way to work, at your desk or work station, waiting in line at
the fast food joint, while calling your mother to wish her a happy birthday, and while
you're falling asleep at night.
You can stand, sit, or lie down to do Kegels and in fact, it's probably better if you do your
exercises in a variety of positions. There are several variations of Kegel exercises that
you will learn in this section.
How to Find Your PC Muscle
You know where your PC muscle is, but you might be uncertain of how to make sure
you've found it, and not something else. The best way to find the PC muscle is to stop the
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flow of urine the next time you use the bathroom. When you do that, you'll feel your PC
muscle contract.
Now that you've found it, you need to make sure you only contract that muscle when you
do your Kegel exercises and leave the surrounding muscles relaxed. The temptation is to
contract your abdominals, your thighs and your buttocks, too. Don't do that! Leave them
relaxed and concentrate the contraction on your PC muscle.
You now know where it is and how to contract it. Now it's time to exercise it.
The PC Muscle Exercises
Here's where the going gets a little tough. Don't panic, though - building the PC muscle is
just like building any other muscle. You do it through repetitions and by increasing
intensity as the muscle strengthens.
There are several different ways to work your PC muscle, and all are going to contribute
to better, stronger erections, stronger ejaculation, more pleasure for you and your partner,
and increased confidence.
Your PC muscles will be worked out during your regular exercise routines, but you
should also do PC exercises through your day. They don't all have to be done in one
sitting.
Warm It Up
Just like any other muscle, you have to warm up your PC muscle before you start
strenuously exercising it. Don't do anything until you've warmed up.
PC warm ups are quick and easy – they are simple contractions – contract and let go,
contract and let go, in a steady pace. When you contract, contract as tightly as you can.
Then relax all the way.
Do this 12 times per set for three sets, with a short (10 to 15 second) break in between
sets. This sounds easy, but when you start out, it might not be. Do what you can, and
work up to it. Just remember that before you move on to more advanced moves, you need
to be able to get good and warmed up.
Now you're finished warming up your PC muscle and you can move on to PC muscle
workouts. There are a few different workouts you can do, and it's best if you rotate them,
instead of only doing one or two of the workouts.
PC Workout #1 – Standard Contractions
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You'll do standard contractions here – tighten all the way up, and then fully relax the
contraction. Your eventual goal will be to do hundreds – literally. Some guys have
worked up to a thousand a day (for the days they are doing this particular workout).
Begin by warming up. Once warmed up, work in sets of 25. Take a break of one minute
between each set. If you can do ten sets, that's great - especially to begin with. If you
work up to forty sets – there's a thousand standard Kegels!
Note that you do not have to do all of these at one time. You can spread your Kegels
throughout the day.
PC Workout #2 – Flutters
PC Flutters are much like standard contractions, except you move more quickly. The
contractions aren't going to be as tight and sustained, and your relaxation won't be full.
This is rapid contracting and relaxing.
You're going for endurance here. You want to see how long you can keep the flutter
going. Try to sustain the flutter exercise for one minute, and then rest for one to three
minutes. Try to repeat this at least five times.
PC Workout #3 – Flex It and Hold It
The Flex and Hold workout is a bit more advanced, but properly warmed up beginners
shouldn't shy away from doing it.
The way you do a flex and hold is to contract the PC muscle tightly, and hold there for a
count of ten (longer if possible). This is hard to do, but once you get your muscle to the
point where you can successfully do it, you're well on your way to total PC fitness!
Do the Flex and Hold three to four times each day, and allow yourself to relax for one
minute between flexes.
PC Workout #4 – Intensity Increases
This is also an advanced PC muscle workout, but don't be afraid to try it. Start by lightly
contracting your PC muscle and holding for three seconds. Then contract a bit more and
hold again for three seconds.
Now contract it as tightly as you can and hold for another three seconds. Relax by going
doing the opposite – relax a little and hold, then relax a bit more and hold, and then
finally relax all the way. Rest for thirty seconds and try again.
Work up to ten Intensity Increases a day (you'll do some in your regular workouts and
you can do more throughout your day when convenient).
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PC Workout #5 – Find the Beat
This is a Kegel workout that can be fun, but it takes some concentration and it can be
hard to do. Again, don't let that stop you from trying until you can do it like an expert.
This is easiest to do with music – something that has some rhythm variations. Just
contract and relax in time to the beat and keep going throughout the song.
The other thing you can do, and this is great when you're driving, is to contract when you
hit a marker, like an intersection or when you see a certain colored car, then hold on until
your hit another maker, or the light at the intersection turns or something like that. You
have to use your imagination to come up with predetermined “beats” for contractions and
relaxations.
PC Workout #6 – The Hanging Towel
This is an interesting and fun way to strengthen your PC muscle. The first thing you need
is a full erection. Once you've established that, hang a hand towel over your penis
(covering your entire penis).
Now flex the PC muscle and then let it relax. Your penis should move up and down. You
won't find this exercise in the regular workout routine, but you can mix it in to your
routine for customization, or throw a few towel hangs in a few times a week after your
shower.
As you build up some strength and stamina, you can graduate to a larger towel. And
because your erect penis is directly involved in this exercise, you're strengthening your
PC muscle and also causing your penis to build more tissue due to the gentle pressure the
towel is putting on it.
The Work Is Worth the Reward
Kegels are going to be the foundation of your penis enhancement and enlargement
exercise program. Do Kegel exercises make your penis bigger? No, they don't – not
directly (except for the Hanging Towel exercise).
But all the Kegel exercises are extremely important because exercising your PC muscle
means that you're building the foundation for growth, better erections, better control over
ejaculation and more sexual power.
You can't build a house without a proper foundation and you can't grow your penis to a
bigger size without a proper foundation either. The PC muscle is that foundation. Make it
as strong as you possibly can!
Stretch It Out!
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Stretching exercises are going to focus on length. You're essentially going to be working
on making your sex organ longer – these exercises don't do anything for girth. However,
stretching is an integral part of your penis enlargement program, so don't slack on these.
They're important!
Stretching your penis can really work to make it longer. The skin and tissue of your penis
are not much different that those of other parts of your body. You've seen how people can
stretch their earlobes out in the fairly new practice of gauging. And before gauging came
along, women's earlobes commonly stretched longer from wearing heavy, dangling
earrings.
Another example of how stretching can permanently change the body is The Pa Dong
Long Neck people of Thailand. In this culture, extremely long necks are considered
beautiful for women, so at the young age of six, metal bands are snapped around girl's
necks to gradually stretch them.
Over the years, up to 28 bands may be placed around a woman's neck to lengthen it, and
it does work. These are two examples of how body parts can be stretched to longer
lengths. The penis is no different.
The stretching exercises that will be outlined here are as effective as lengthening your
penis by using weights or a stretcher (which we'll discuss later in this book). However,
they are much, much more convenient and safer, too.
Your repertoire of penis stretching exercises is going to consist of combinations of
stretching, twirling and slapping. Don't get freaked out. This isn't as crazy as it might
sound, and these exercises do produce results by encouraging your penis skin and tissues
to lengthen.
You can do your exercises either sitting down or standing. It's your choice.
Let's get started.
The Basic Stretch
This is a very basic exercise, and in fact, it can be looked at as a stretching warm up
(although you still must do your basic warm up with a warm, wet towel, or a warm bath
or shower first).
The basic stretch goes like this: Make an OK sign with your fingers – your thumb and
index finger meet, forming a circle, and your other three fingers are up.
With your other hand, hold your penis at the base to stabilize it.
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Now encircle your flaccid penis, just below the head, with your OK sign, palm facing
away from you. Gently, but firmly, pull outward, then relax the penis back inward. Pull
out, relax in.
Continue this exercise for ten repetitions and then repeat the process with your other
hand.
Dry Milking
Dry milking has some advantages. For one, you don't use any lubricants, which can be
messy. It can also be done just about anywhere (as long as you have privacy), again
because you don't have to mess around with lubricants. You still need to do a warm up
though.
Start with a partial erection, as with wet milking.
Now, beginning at the base of your penis, firmly grip yourself with the OK sign and
without sliding your fingers over the skin, move the OK sign towards the head, but not all
the way to the head. Loosen your grip, and then move back to the base.
Work the base area in this manner for a while, and then work the middle of the shaft in
the same manner.
If you experience any soreness or discomfort, take a day off from dry milking.
As with wet milking, you don't want to get a full erection.
Wet Milking
Let's go through the steps of wet milking one by one:
First, warm up. Don't skip this step because your penis needs this to ready itself or
jelqing. If you don't warm up, you risk injuring yourself. It's that simple.
Next, use a good amount of lubricant on your penis to develop a partial erection. Keep it
to a maximum of 60 percent erect.
Now, grasp the base of your penis with one hand making the OK sign. Your palms can
face either away or toward you – whichever is most comfortable. Your grip should be
gentle, but firm. Now draw that hand all the way to the bottom of the head.
At this point, use your other hand to form an OK sign and do the same thing, as you
release the grip of the first hand.
As the second hand reaches the head, you will grasp your penis again in the same manner
and “milk” your penis down to the head.
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Repeat this process in a rhythmic motion, using both hands and applying fresh lubricant
as needed.
The beginning goal is to do between 200 and 300 jelq strokes a day with a medium firm
grip for the first week that you jelq. You will work upward to a stronger grip over the
upcoming weeks (we'll get to that soon).
When you've finished wet milking, cool down and encourage good circulation by doing
side to side slaps (20 - 30 on each side).
Jelqing should be done five days a week.
Remember, you need to do this while only partially erect. If you start to get a full
erection, squeeze harder to suppress the erection or stop and wait until you are at 50 to 60
percent erect.
Jelqing is basically an exercise that teaches you self-control and that works to expand the
tissues of your penis by forcing more blood into them.
Jelqing for Length and Girth
The Jelq exercise is said to have origins in the Middle East, with Europeans making it a
popular technique for enlarging the penis.
Jelqing is a method that is based on the idea that the corpus cavernosum and spongiosum
can be made larger, giving them the ability to hold more blood when the penis is erect.
Jelqing, sometimes called milking the penis, is a technique that pushes blood into the
penis, holds it there and then pushes more blood into the penis, causing it to expand to a
larger size that it had originally been.
An illustration of how this works would be to fill a balloon halfway with water and then
to clamp the balloon, pushing the water further to the end. Continuing to push this water
further to the end causes the rubber to expand even more.
This is like what happens with jelqing. If you were to add even more water to the balloon,
and push it closer to the end, the balloon would continue to expand and enlarge. This is
how jelqing works on your member.
A daily jelqing workout takes between 15 and 30 minutes, and begins with your basic
warm up of a warm shower or bath, or wrapping with warm, moist towels. This prepares
your penis for jelqing and other exercises by stimulating blood flow to the penis.
Jelqing should be done only on a semi-erect penis, not an erect one, and should not cause
ejaculation. “Wet milking” and “dry milking” are the two main types of jelqing, and both
are effective in bringing about permanent enlargement.
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We'll start with the wet milking technique. This is where a good lubricant will come in
handy – in fact, it's a necessity, so if you haven't got one yet, you need to get one now.
Please revisit the section on lubricants, and remember, don't use soap or shampoo!
The Tao Technique of Jelqing
The Tao technique focuses solely on increasing the size of your head and can be used in
combination with both wet and dry milking.
With the Tao method, you will use a wet milking technique, but you will concentrate on
working more slowly and gently, and pushing the blood into your penis head and holding
that pressure for a sustained period of time. This will create a more pronounced
mushroom, bell or helmet shaped head.
Begin by lubricating your penis and using the OK sign to milk your organ and push more
blood through it and to the end. Using your fingers, work the blood into the head and
hold it there for ten seconds. You can squeeze the shaft to help make the head engorge.
Once the head is hard, release and repeat.
With the Tao method, you should limit your time to a maximum of ten minutes.
Pulling and Slapping
Now this sounds rather violent! But again, it's just a part of the penis stretching exercise
routine.
Start by grasping your flaccid penis close to the base. Now, use your OK sign to hold
your penis just below the head, palm facing away, and pull outward for 20 – 30 seconds.
Next, just by holding your organ at the base, slap it 20 times to one side, hitting your leg,
and then 20 times to the other side, again hitting the leg.
Complete the exercise by pulling up and outward again by using your OK sign just below
the head. Hold for 20 seconds.
Stretching and Twirling
Sounds like an interpretive dance style, doesn't it - Stretching and Twirling? Well, it's
really a type of penis stretching exercise where you stretch and then sort of swing your
penis clockwise and then counter-clockwise.
Get comfortable and get a grip on your penis as described for the basic stretch exercise,
with either of your hands. Now, while holding a gentle, but firm stretch, pull slightly
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toward the side of your hand (right or left), and twirl (not twist – there's a difference!)
your member clockwise ten times, then counter-clockwise ten times.
Repeat the process with the opposite hand and side.
Combined Pull, Twirl and Slap
This is a bit advanced, and takes some concentration.
Begin by using your OK sign to pull outward and hold for several seconds. Make sure the
palm of your hand is facing away from you.
Now hold your penis by the base and with your OK sign in place, twirl your penis
clockwise 5 times and then counter clockwise 5 times.
Pull outward again, and then twirl again in the same way as mentioned above. Do this
entire sequence 5 times.
Now pull outward for several seconds and do twenty slaps on each side.
Finish by pulling up and outward for 30 seconds.
Sometimes all of this handling and movement causes a feeling of arousal. Don't worry
about it, just stop exercising and give your erection a chance to subside. Then begin
where you left off.
Cool It Down!
Now that you've exercised your penis, you have to cool it down. You can't just put it in
your pants and forget it until next time.
There are a few different ways to cool down – all are meant to encourage blood flow and
good circulation. You can:

Do some slaps – let it get flaccid first.

Wait until it's completely flaccid and then give it a good massage. This isn't meant to
start an erection, though.

Take a nice warm shower or bath, or wrap your penis and testicles with a nice, warm,
moist towel.
Exercising your penis puts a fair amount of stress on it. Give it a chance to relax now.
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Chapter Six: Developing An Exercise Schedule
Here's where the rubber meets the road. It's time to get started and to keep a schedule that
introduces your penis and PC muscle to enhancement exercises and then increases the
intensity of your workouts, and your results over the period of several weeks.
You're going to be spending time five days a week exercising your penis and your PC
muscle. It's going to take time out of your day – you need to commit yourself to that right
now because if you slack off because you're tired, or you don't want to miss your favorite
TV show or some other lame excuse, the only person you're hurting is yourself.
Schedule time each week for this program. On the days you're scheduled to exercise, plan
for it – just like you would set aside time to go to the gym or to study for a class if you're
a student, or to spend with your friends or family. You might have to get up a bit earlier,
or sacrifice some couch potato time. As the old Nike ads say, Just Do It!
Your first two weeks are going to start out fairly easy, but don't let that fool you – you'll
be getting a good workout! You just can't jump into to doing an advanced workout yet –
you don't want to injure yourself!
First Couple of Weeks
Plan to exercise five days per week. You can do three on, one off, two on, one off, or all
five days in a row with two off. It's up to you. But you need to be consistent about
exercising five days per week.
Your first few weeks will look like this:
1) Warm up
Use the techniques already discussed. Don't neglect a proper warm up! This should
take about 5 minutes.
2) PC muscle exercises
Even though you may be doing PC muscle exercises in a multitude of places at
different times during your day, you should do some as part of your “formal
workout,” too.
As part of this workout, you should do standard contractions. You'll spend two to five
minutes on this. Do take some time to do the PC muscle warm up. This is just lighter
intensity contractions, and shouldn't take more than a couple minutes.
3) Stretch exercises
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You should plan on doing a variety of stretching exercises for about 10 minutes each
workout. Look at the stretching exercise section and plan to either do some of each
during your workout, or rotate the type of stretching exercise you do throughout the
week.
4) Break for circulation
After stretching, spend one minute either massaging your penis (flaccid) or slapping it
to get the blood moving around.
5) Jelqing (wet milking)
You can spend up to ten minutes jelqing, and should spend at least five minutes doing
this exercise.
6) Cool down
Your cool down will take about five minutes.
There you have it! You'll spend around 30 minutes per workout. If you're consistent,
you'll begin to see small changes even by the end of the first week. Your penis probably
won't be larger, but your erections and your self-control when it comes to ejaculation will
already be improved!
Weeks Three Through Six – Moving On Up!
It's time to intensify things a bit. You'll still be spending about 30 minutes, five days a
week on exercising your penis and PC muscle, but it's time to get tougher with yourself.
1) Warm Up – This should go without saying. Every workout you ever do has to start
with a good warm up.
2) PC Muscle Exercises – Here's where things are going to get a little tougher.
a)
b)
c)
d)
Warm up with some quick and light contractions.
Start with standard contractions. Do 20 repetitions.
Next, do 3 sets of Flex and Hold contractions – 8 contractions each set.
Finish with one minute of Flutters
3) Continue with practicing a variety of stretching exercises for 10 minutes.
4) Take a one-minute break for circulation. Massage or slap your penis against your
legs.
5) Do a minimum of seven minutes of jelqing, up to a maximum of 10 minutes.
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6) Cool down.
7) Three times per week, try dry milking in addition to wet milking. Don't do your dry
milking during your regular workout. You can do it in the evening at bedtime or
another convenient time. Spend between five and 10 minutes dry milking.
Note: You should be doing PC muscle exercises throughout your day – not just during
your regular workout. Try some of the more advanced PC contractions.
The Halfway Mark – You're on Your Way!
You may already be noticing some improvements. Even if they are small, you know
you're on the right track! Don't lose your momentum now!
It's time to step things up! Your workout is going to be slightly longer now – the extra
time and intensity will be well worth it!
1) Warm up thoroughly.
2) Get that PC muscle in shape! You should be doing PC exercises during your
workouts, and you should also be doing them randomly throughout your day.
Remember that you can't do too many of these! What you're getting in your workout
is great, but do extra PC exercises to boot.
a) Start with a quick PC warm up and then do standard contractions. Do 40
repetitions.
b) Now, do some Intensity Increases. These are hard, but you've been working your
PC muscle a lot, so it should be up for the challenge! Do a minimum of five and
work up to 10 over these weeks (you don't have to do all ten during this workout,
but you should make a point to do at least ten per day now).
c) Finish with two minutes of sustained Flutters.
3) Over the first few weeks, you've been doing any variety of stretching exercises for 10
minutes each session. Now we're going to get more specific. You are going to do the
Combined Pull, Twirl and Slap exercise pretty much exclusively. It incorporates all
the stretching exercises into on. Do this combination exercise five times – the entire
sequence.
4) You'll need a circulation break now. Give your penis a one-minute massage to
encourage blood flow and good circulation.
5) You can choose either wet milking or dry milking for your exercise now. If you are
wet milking, increase your grip to slightly firmer than what you've been doing. From
here on out, jelq with a firmer grip (but don't hurt yourself!) Do this fir ten minutes.
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6) Cool down.
By now, you will have noticed that your penis is longer and has more girth. You will also
have noticed that your erections are much, much stronger and that you have more stamina
along with better control over your ejaculations.
You probably aren't however, at you goal length and girth. This takes time, just like all
good things. What you need to do now is keep going. You can continue with this
workout, and even add your own variations to keep it interesting.
Tired of doing certain PC muscle exercises? Don't forget the Hanging Towel and Find the
Beat exercises. They're both great for your PC muscle!
You can do the Tao method of jelqing sometimes if you like – remember this works
especially well for developing the head of your penis.
The key is to keep exercising consistently, and don't slack off. Keep up with your two
week measurements, too. Don't measure yourself every day! This is a terrible idea
because you won't see daily changes and you'll get discouraged. When you measure
every two weeks, you've given yourself enough time to make more positive impact on
your growth, and you'll feel excited and encouraged to keep going!
Let's talk about some specialized exercise programs now.
The Quickie
Now it's not what you're thinking! But even though you should be spending a half hour to
around 45 minutes on your workouts, there may be days when you honestly don't have
that kind of time.
Here's what you do:
1) Warm up and do PC muscle exercises together. This means that while you're in the
shower getting your genital region all warmed up, you're doing standard contractions,
Flex and Hold, Intensity Increases or Flutters in combination. You can also do PC
exercises if you're warming up with a warm wrap.
2) Dry milk – if you're in a hurry, forget wet milking – it's too messy and requires clean
up depending on the lubricant you use. Do five minutes of dry milking.
3) Do three Combined Pull, Twirl and Slap exercise sequences.
4) Finish with one minute of massage.
There you go – you've spent about 15 minutes, maximum.
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While doing a quick workout is fine on occasion, this should not be your regular way of
exercising, because it's not as effective. It's like a one-mile walk vs. a three-mile walk.
Both are very good for your health, but that extra two miles is going to make a bigger
difference in the long run. Still if you're pressed for time, or tired, one mile will help your
fitness.
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Chapter Seven: Besides Size, Exercise Can Help
With...
It's already been mentioned that some of the exercises taught in this book can help
immensely with ejaculation control, but other issues can be corrected with exercise, too.
Some men have a penis that curves slightly to the left or right, or even up or downward –
exercise can help!
For men that simply cannot always get an erection, or a quality erection, exercise can
help, too.
Let's take each issue one by one.
Premature Ejaculation
This, like having a smallish penis, is not something that men want to have to deal with,
and yet, it happens. Sometimes, it is nearly impossible to keep from losing your load way
too early. It's embarrassing, but it's also something that can be cured!
Currently, there are no prescription medications that work specifically for premature
ejaculation. However, doctors sometimes prescribe certain antidepressants or topical
creams that reduce sensation to help slow the ejaculation response down. While these can
help, they are not a cure, and all medications come with side effects.
If you like the idea of using a topical cream, but without a prescription, you can find
creams and sprays that make your penis less sensitive online and at shops that sell erotic
materials and toys. These can be very helpful.
Some herbal remedies are said to help with premature ejaculation – dodder seed is one.
We'll talk about herbs soon.
And often doctors and therapists will recommend that you masturbate an hour or so
before sex, so that you won't ejaculate as quickly when you're with your partner. This is
actually a very good idea.
Other things you can do to help with this issue are strengthen the PC muscle (and you're
already doing that, right?), and learn self-control.
Learning self-control really isn't that hard to do, and in fact, it can be pretty fun! Simply
masturbate more – a lot more! You should masturbate once a day in fact. During your
masturbation sessions, teach yourself to stop and hold back when you start to feel that
you're getting close to ejaculating.
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At first, it might seem hard, but keep practicing! When you feel that sensation, stop
masturbating, and squeeze the base of your penis (not too hard!). At the same time,
contract your PC muscle. Hold back the feeling. When it begins to subside, start
masturbating again, and then hold back. Do this several times. You're training yourself to
not ejaculate so quickly!
A Curved Penis
A curved penis is the source of much distress for men. Having a severely curved penis
(Peyronie's disease) isn't uncommon, and can be usually be cured without surgical
intervention.
Peyronie's disease is a curvature that is so pronounced that intercourse is impossible and
erections are often painful. If you have this problem, see your doctor, and don't be
embarrassed – Peyronie's really is not uncommon – doctors have seen it before and know
how to treat it.
Now, if your penis is just slightly curved, you needn't fear that you have a disease that
needs medical treatment (although if it will help, see your doctor to be sure). Often, in
this case, these slight curvatures can be fixed with regular exercise.
1) When you are practicing your basic stretching exercise, do about half of the strokes in
the opposite direction of the curve. So if you curve to the left, simply stroke right,
against the direction of the curve, half the time. Be gentle when you're doing this.
2) You can also work on straightening your curve when you're wet milking. Do the
exercise as normally recommended, but for every eight normal strokes, do two that go
against the curve.
Never try to bend or force the curve to straighten! Use gentle pressure only. There are
actually medical devices that help with Peyronies Disease, check out the X4 Labs
Extender Peyronies Edition.
Impotence
Impotence is generally thought of as the result of aging. But young men can suffer from
impotence, and older men can have a fantastic sex life well into their golden years!
Impotence can be caused by the complications of getting older, but certain medications,
drug use, alcohol abuse, smoking and certain health conditions can also make it difficult
to get and maintain an erection.
There are some effective prescription drugs available to help achieve and maintain and
erection (we'll talk about the in a later chapter. But it is a heartening and happy fact that
exercising the PC muscle will help to solve impotence!
35
Because the PC muscle is so important to penis health and healthy erections, it is the
foundation of curing impotence. If you're already doing the workout for enlargement,
you're getting a good PC muscle workout. If you're not doing the enlargement workout,
learn the PC muscle exercises and do them! They will help.
Note about erectile dysfunction: Sometimes the inability to get an erection is caused by
an underlying illness. You should consult with your doctor to rule out any health
problems that could be causing this. It's probably as simple as needing to strengthen your
PC muscle, and possibly making some changes in your habits, but it's best to be sure.
Now you have a full exercise program for enlarging your penis, both by length and girth
and also for solving some other pesky penis problems. We'll move on now to take a look
at other penis enhancement and enlargement techniques.
You might choose to use one of them, which is fine, but if you do, you should seriously
consider still doing the workouts. A strong PC muscle is great for prostate health, not to
mention your sex life. And using exercise to enlarge your penis is the most cost-effective,
convenient and natural way.
36
Chapter Eight: Pills, Supplements and Gadgets
for Growth, Stamina and Strong Erections
There are a couple of different areas where pills, medications, supplements and gadgets
such as pumps are used for male enhancement. Enlargement is one area, but let's not
forget the medications (both prescription and over the counter) that help men to get and
keep an erection, and those that are used to make men “hornier.”
Even though you primarily got this eBook looking for information on how to grow your
penis to a larger, more appreciable size, let's not forget that stamina, horniness and the
ability to hold on for a goodly amount of time before ejaculating are all things that will
add to your prowess and masculinity.
You can have the biggest organ in the world, but if you're not horny, or don't have staying
power, that big penis is only going to be there for looks. And if your can't “get it up” in
the first place, well, that's not much fun, is it?
Some of these enhancement inducers work, some don’t. Some will work well for one
man, and not so well for another. When it comes to prescription medications, your doctor
will help you decide which is going to work best for you, and some experimentation
might be necessary to see which is best.
It's time to look at all those pills and things and figure out what they're good for, if they
work, and what they might do to, and for you.
Prescription Drugs
Viagra, Levitra and Cialis are all prescriptions medications that won't help you get a
bigger organ, but they can help you get an erection if you're having trouble in that area
(erectile dysfunction). They don't increase your desire to have sex either, but make it
possible to act on that desire.
These drugs are for helping to achieve and sustain an erection. You may not have any
problems with this today, but consider the following statistics:

One out of 10 men have some form of erectile dysfunction.

The likelihood of having erectile problems increases with age, but relatively young
men may suffer from erectile dysfunction. By the age of 40, 39 percent of men have
problems with getting and keeping erection.
37

Diabetics and smokers have a higher risk of developing erectile dysfunction, as do
men who have high levels of stress in their lives, low testosterone levels or who abuse
alcohol or take certain types of medications.
No one wants to talk about not being able to get an erection and keep it going, but the
reality is that many men suffer from this problem. If you add it to a small penis issue,
you've really got a tough situation. The good news is that it can be resolved, so don't give
up!
Prescription drugs that help with erectile dysfunction work by blocking PDE5, a chemical
that will cause an erection to subside. While they do work well, you can strongly enhance
your ability to get and keep an erection by doing PC exercises and making some healthy
lifestyle changes, such as quitting smoking.
Prescription medications for erectile dysfunction do come with side effects such as
flushing, headache, upset stomach and stuffy or runny nose. Muscle aches, back pain and
temporary vision changes have also been reported.
There are some rare, but serious side effects to these medications as well, including
vision loss, hearing loss and erections that don't subside on their own after a few hours –
these serious side effects should immediately be reported to your doctor.
Drugs for erectile dysfunction can also interact with other drugs and shouldn't be used if
you have certain medical conditions.
One last note about erectile dysfunction: you should consult with your doctor to rule out
any underlying illness that may be causing your problem.
Natural Pills and Supplements
Before we talk about supplements for penis enlargement, you need to know that these
haven't been evaluated by the FDA or any governing body that looks after such things as
drugs. This doesn't mean that they won't work, or that they are harmful. All it means is
that the FDA hasn't checked them out and given their own seal of approval as a drug that
works.
As you probably already know, whether you're using a medication prescribed by a doctor,
or taking a natural supplement, there are always risks of side effects and interactions with
drugs, so you should always use due caution.
Now that we've gotten past all that, let's talk about penis enlargement pills.
You are familiar with the way your penis is built, right? You know about the corpus
cavernosum and the corpus spongiosum. These are the chambers in your penis that fill
with blood when you're aroused. Blood fills your penis to the maximum amount it's able
to hold when you're fully excited and that's what gives you an erection.
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This is a scientific fact. It's also a fact that if the underlying tissue grows, your skin will
grow to accommodate it. So the method behind any form of penis enlargement is to get
the corpus cavernosum and spongiosum to grow.
When you do that, your penis will be larger when flaccid, but also larger when erect
because there is more room for blood to fill it.
Penis enhancement pills use natural substances to stimulate the growth of the soft tissue
that make up these two areas of your penis. The also use substances such as herbs to help
you feel more aroused and sensitive and give you more energy and staying power.
What is The Most Effective Male Enhancement Pill?
We have tested dozens of male enhancement
supplements, and out of all of the supplements we
tried, we rank Vigrx Plus as our #1
enhancement pill. It is specially formulated with
many of the ingredients you will learn about in the
following section, and has actually been proven in
clinical studies.
If you are looking for a truly effective male
enhancement supplement, Vigrx Plus is it.
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Which Natural Substances Will You Find in Penis Enhancement Pills?
Different pills will have their own unique mixtures of ingredients, so I've created a list of
common ingredients that you can find in male enhancement supplements, along with
what their function is.

L-arginine – This naturally occurring amino acid helps to relax and open up blood
vessels, by forming nitric oxide in the body. Nitric oxide expands your blood vessels
allowing oxygen-rich blood and nutrients to rich every organ. L-arginine also
stimulates the release of growth hormones, and increases ejaculatory volume and
orgasm intensity.

Dodder Seed (also called Tu su zi or semen cuscutae) – Dodder seed helps strengthen
your urogenital functions and is commonly used to treat lack of libido, frequent
urination, premature ejaculation and impotence. In traditional Chinese medicine, it is
considered to be an aphrodisiac.
39

Gingko (Folium ginkgoidis) – Ginkgo leaf extract is used to enhance blood
circulation and increase blood flow to the penis.

Yin yang huo (Herba epimdii) – Yin yang huo increases hormonal secretions, sperm
count and semen density.

Yohimbe (Corynanthe yohimbea) – Yohimbe is used as an aphrodisiac.

Damiana (Turnera aphrodisiaca) – Damiana has a reputation for increasing sexual
stamina, improving erectile function and enhancing orgasms.

Puncture Vine (Tribulus terrestris) – This herb is reported to increase the level of
testosterone in the body, enhance libido, and improve stamina.

Epimedium Leaf (Epimedium sagittatum) – Also known as Horny Goat Weed,
epimedium leaf has been known and used for years as a libido booster. Epimedium
has also been found to increase blood flow to the penis, much in the same way that
prescription medications for erectile dysfunction do. Horny goat weed also helps to
increase sensation and restore sexual power.

Asian Red Ginseng (Panax ginseng) – Asian Red Ginseng is an aphrodisiac that
increases general energy levels and enhances blood flow to the penis.

Saw Palmetto (Fructus serenoae) – Often used as a treatment for prostate issues, Saw
Palmetto also helps to increase blood flow to the penis, balances hormonal levels, and
is used for strengthening and building of body tissues.

Muira Pauma Bark Extract (Ptychopetalum olacoides) – Restores sexual desire and
virility, while increasing the ability to attain and keep an erection.

Catuaba Bark Extract (Erythroxylum catuaba) – Catuaba is used as an aphrodisiac. It
also dilates blood vessels and stimulates the nervous system.

Hawthorn Berry (Fuctus Crataigi) – Relaxes and dilates arteries, while increasing
blood flow.

Tongkat Ali (Eurycoma longifolia) – This small tree from Southeast Asia provides
help as an aphrodisiac and a cure for impotence. It also helps to enhance stamina and
strength, increase testosterone, and enhances rigidity, or hardness, in erections.

Tribulus terrestris is used as an aphrodisiac and testosterone builder and helps to
increase pleasure.
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
Lepidium meyenii or maca is a plant that is found in Peru. It is high in nutrients that
increase energy and libido. It can also work to elevate mood and reduce stress.

Cayenne – Cayenne enhances and equalizes blood circulation, and also helps to
rebuild tissue.

Taj and Safflower – Both Taj and safflower are vasodilators, which means that they
open up blood vessels and encourage increased blood flow, helping to increase the
size of an erection and to sustain it for longer.

Momordica – This herb helps to increase testosterone, stamina and sexual desire.

Amla and Apigenin - These help maintain the health of your blood vessels.

Arjuna - Often used in conjunction with amla and apigenin, arjuna regulates heart
rate and blood pressure.

Pygeum Africanum Bark – This bark is used for prostate health.

Stinging Nettle – Stinging nettle is used for prostate health.
That's a long list! You won't find each of these ingredients in your chosen penis
enlargement supplement, but you'll find some of them. The point here is that supplements
and their ingredients are used to do several things: increase blood flow, increase tissue
health, increase testosterone, increase stamina, build tissue, and increase libido.
These aren't necessarily going to contribute directly to making your penis larger, but they
will help make your erections much stronger and add to the possibility of an increase in
penile tissue over time. Having more sexual stamina and strength is also a benefit that
you may also enjoy from taking a penis enhancement supplement.
Along with what I've listed, you may find additional ingredients such as vitamins and
minerals. Often the benefits of penis enlargement pills go beyond making your penis
bigger, or your erections more strong and lasting.
Supplements may also help you feel more energetic in general and help to boost your
mood. These are good additional benefits from penis supplements, which can help you to
feel more confident about yourself and your outlook even before you notice that your
penis is getting larger or performing better.
You may also find that your immune system is strengthened resulting in better overall
health.
Penis Extender Devices
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A fairly new development in the penis enhancement field is the use of extender
devices. Extender devices use the theory of traction to gradually increase the length of
the penis by literally stretching it.
Traction devices are actually medically endorsed and approved for use in the EU, and
are prescribed by Urologists worldwide to thousands of men. I have actually
personally tested a few of these devices, and can say with confidence that one of the
best ones on the market is the Size Genetics Extender.
Size Genetics is a comfortable device that is worn for about 6 hours a day for up to 6
months, that can give you incredible gains in length. In fact, some of the reviews on
their website have shown certain men gaining as much as 2.5 inches with daily usage.
Check out the official Size Genetics website for more information.
Using a Pump to Enlarge Your Penis
There has been some question about using pumps to enlarge the penis permanently. We
know that pumps can be very effective for men with erectile dysfunction who want to get
a good, hard erection. And they can also work for men who have no real problem getting
hard, but want to make that erection even harder and bigger. Pumps are great for both
purposes.
But can you get lasting results in the bigger organ department with a pump? The answer
is yes. Because a pump works the tissues of the penis to expand so they can fill with more
blood, eventually, that tissue is going to grow. That's the good news about penis pumps!
The not-so-great news is that if you want to get permanent results from a penis pump,
you have to use it every day. It's not going to work like that if you use it just two or three
times a week.
Pumps will give you a larger harder erection even if you use them only for when you're
actually going to have sex, but when you use a pump only occasionally, the results will
be temporary, even if they are impressive.
Penis pumps can also be rather expensive and they have the potential for bursting blood
vessels and damaging nerves if not used correctly.
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So if you're thinking that a penis pump is the right choice for you, remember that you
must, must, must be careful with it so you don't do some major damage to yourself, and
that you have to use it almost every day to get the kind of results you want.
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Chapter Nine: Your Health – Diet and Exercise
If you're wondering why there’s a chapter about your health in this book, think of it this
way: a person can have $3 million in the bank, and not be healthy at all. That person isn't
really going to enjoy all that money if he or she is sick, nor is that person going to be able
to make more money to add to the $3 million.
Or how about this: a woman has a really pretty face and gorgeous hair, but she's not
looking good at all in the body department – she's waaaay too skinny or waaaay
overweight. It's not an optimal situation.
One more example: You grow your penis to a great size, and your erections are
stupendous. But you're out of shape – just going up a flight of stairs tires you out.
Hmmmm.
See where we're headed? You need the whole package to be healthy and in shape for you
to fully enjoy the benefits of developing that nice big penis.
Do you have to be Mr. Universe? No! Do you have to turn into a vegetarian, health-food
nut? No!
You just have to remember that your food choices, good nutrition, healthy habits and a
whole body exercise plan is going to help you:
1) Get the penis you want
2) Enjoy the penis you get
So, we're going to discuss your health, your diet and your fitness before this book comes
to an end.
Habits That Negatively Effect Your Penis, Your Sex Life and Your Health
I'm not going to pull any punches here, but am just going to tell it like it is. There are
things, habits in your lifestyle that are not good for your general health and that are
disasters for your penis.
You might not realize it right now, but I guarantee you that if you make healthy changes
in your lifestyle, you will feel better all over, and you'll also have better erections, sexual
stamina and you'll have much better prospects for growing your penis to a larger size.
Here's a list of the habits that you need to change – starting now.

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Smoking – If you don't smoke, congratulations! And for goodness' sake, don't start! If
you are a smoker, even only a couple a day, you need to stop! I know that this is
much easier said than done, but here's the bad stuff that smoking does to you: ruins
your lungs, greatly increases your risk of heart disease and stroke, greatly increases
your risk for cancer, makes it harder to breath, can lead to COPD and emphysema,
makes you smell bad, can lead to erectile dysfunction.
Whoa! See your doctor to find out about the best way for you to quit smoking. If you
try to quit and aren't successful, try again. And keep trying!

Alcohol Abuse – A drink now and then is fine – as long as you're not using drinking
to self-medicate or for the sole purpose of getting drunk. Drinking and driving is
never okay.
Acting like an idiot because you're drunk makes you lose friends and the respect of
others. And abusing alcohol can lead to higher risk of certain types of cancer, liver
disease, brain damage, and suppressed immune system and legal problems. On top of
that, can help cause erectile dysfunction!
If you have trouble knowing when to stop drinking, get help. See your doctor or other
health professional.

Lack of Exercise – Regular exercise is the cornerstone of a healthy life. We're not
talking only about exercising your penis and your PC muscle. This is about getting
regular exercise that raises your heart rate and gets your whole body working.
Regular exercise will help you regulate and/or lose weight and keep your immune
system in tune. It will also help protect you against heart disease, and all sorts of
illnesses and injuries.
Getting consistent exercise will also slow your body's aging process. It regulates
circulation and gives you more energy and stamina. If you need to lose some weight
because your belly fat is making your penis looks smallish, exercise is an important
part of that process.

Poor Nutrition – Ever since you were a wee little boy, your mom, dad, grandmother
and probably every other adult you knew tried to get you to eat your broccoli. They
were right. A proper diet, with a good variety of food and balance of nutrients will
boost your health, help you lose and regulate your weight and give you more energy.
Concentrate your eating habits on lean proteins, less red meat, more fruits and
vegetables, low-fat dairy, lots of water, and complex carbohydrates. Stay away from
processed sugar, too much salt, too much caffeine, candy and sweet, and trans-fats
and hydrogenated fats. Leave the junk food and fast food alone!

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Stress – Stress can cause erectile dysfunction. It can also contribute to a
weakened immune system, heart disease and stroke, cancer and other illnesses. Stress
happens to everyone, and more and more, we lead stressful lives.
It's important to keep your lifestyle and eating habits as healthy as possible to help
reverse the effects of stress. You can also practice stress relieving techniques such as
doing yoga or Tai chi, deep breathing or even seeing a counselor on a regular basis to
just unload your concerns about life and learn new ways of absorbing and combating
stress and stressful situations.

Lack of Sleep – Your body needs a minimum of six hours of sleep per night. A
minimum. Some people need eight to nine hours of sleep every night. If you regularly
don't get enough sleep, you're setting yourself up for illness.
You're also setting yourself up for failure at your penis enlargement program because
you'll be too tired to be consistent with it, and your body won't be able to respond as
well to the exercises because it will be trying to conserve it's energy because you're
not sleeping enough. Get your rest!
A Proper Diet for Health and Fitness
Let's look a bit more closely at what a proper diet for health and fitness would look like.
You need to pay close attention to your diet, especially now for a couple reasons.
First, your penis is going to automatically look larger when your abdominal area is
trimmer. Simple as that. Second, good nutrition is the basis for building muscle, tissue
and strength – all things that you're trying to do with your enlargement program, right?
Without a healthy plan for proper eating, you might not be giving your body what it
really needs to help make that sex organ bigger.
Vitamin and mineral supplements can help, but your best source for good nutrition is
healthy food.
So, let's take a bit of time to look at what you should eat and what you shouldn't eat.
Proteins
Proteins help in cell and tissue growth. They are building blocks for your body, so you
can already see why they are going to be important to you in your penis enhancement
program.
You might think of protein being supplied mainly by meats, but you can also find protein
in other sources, such as soy products, eggs, nuts, dairy products and beans. Protein
drinks and bars are ready made ways to get a quick and convenient serving of protein.
As a general rule, a healthy adult needs about eight grams of protein per pound of body
weight, per day. If you're exercising vigorously (as in going to the gym everyday and
47
working out, or jogging every day, or similar), you'll need closer to one and a half grams
per day.
You shouldn't overdo it on protein, though. While it's vital to your health, too much is
very hard on your liver and kidneys, organs that bear the brunt of processing the byproducts of protein rich foods.
Fruits and Vegetables
These are essential for providing vitamins and minerals, not to mention fiber to your diet.
Most people forget to eat enough fruits and vegetables - you should have at least three
fruit servings and five vegetable servings a day.
Besides providing vitamins and minerals in large quantities, they provide energy and help
you feel full – this is really important if you're trying to shed a few pounds.
Complex Carbohydrates
You need carbohydrates because they provide energy. Simple carbs, like white bread
provide energy in one big shot and then leave you feeling lethargic. Additionally, they are
overly processed and have little nutritional value.
Complex carbs, like whole grain breads, rolls, pastas and cereals are excellent for
providing sustained energy and fiber that helps to fill you up and keep your digestive
system working well.
Low-Fat Dairy
Dairy is good for you, unless you're allergic to milk products. They provide calcium and
vitamin D for strong bones. They also provide protein. Regular dairy is high in fat.
Choose low-fat dairy products to keep from gaining unnecessary weight and clogging
your arteries. Generally speaking, the only people who need regular dairy, with all the fat,
are children.
If you're allergic to milk, try soy dairy products.
Fats
Small amounts of healthy fats are necessary in everyone's diet. Fats help with cell
metabolism, the manufacture and regulation of hormones, and regulating blood clogging.
Choose healthy fats, in small amounts. This includes virgin olive oil, flax oil, safflower
oil, hemp seed oil, walnut and wheat germ oil. You can also eat fish such as salmon,
mackerel, tuna and sardines to get healthy servings of omega-3 oils in your diet.
Drink Lots of Water
48
Keep your body hydrated with plenty of fresh, pure water. Water helps your body
function at optimal health and performance. A general rule is eight – eight ounces glasses
a day. You'll need more if you exercise vigorously or live in a hot climate. Stay hydrated!
Foods to Avoid
There has already been some mention of this earlier, but it bears repeating. Foods that are
full of sugar, simple carbohydrates, highly processed foods, soda, caffeine, alcohol, fatty
foods, foods from fast food restaurants, and lots of salt (substitute with sea salt when
possible, but still limit it), should all be eaten in limited quantities or not at all. These
foods won't do anything to help your health or your penis growth.
If you haven't been eating a balanced, healthy diet, you might find these changes difficult
at first. Rest assured that as you stick with a healthy eating plan, your body will respond
in a positive manner by losing excess weight, having more energy and just plain feeling
better. You'll also notice that cravings for sugar and salt diminish.
General Fitness
What good is a super-sized penis going to be if the rest of your is out of shape?
General fitness should be every adults concern. A reasonable level of fitness brings many
benefits. First off, you'll look better. The more fit you are, the better your clothes will
look on you, and the better you'll look without them on!
Good fitness also translates into confidence. It's no secret that men who are physically fit
are more confident not only in the bedroom, but the boardroom, the garage, and a
Saturday night out on the town. Physical fitness helps you feel better about yourself in a
multitude of ways – it psychologically creates a better outlook that you can benefit from.
Did you know that regular exercise boosts your mood and helps protect you from many
types of disease? Did you know that it can help you look younger as you age? Did you
know that regular exercise helps you get a better night's sleep? It does all that and more!
I'm not going to tell you how to exercise, or when to exercise. All I'm going to
recommend here is that you do exercise a minimum of 30 minutes a day, at least five
days a week. Your activity level should be at least moderate, meaning that it should make
your heart rate increase as well as your breathing, and you should feel like you've done
something when you're finished.
The good news is that you don't have to get that whole 30 minutes done at one time.
Three sessions of 10 minutes will work, too.
Note: 30 minutes is the minimum. It's better to get 45 to 60 minutes of exercise per day,
five days a week.
49
Now I realize that you're already doing your penis enlargement exercises and that they
take time. But full body exercise is also an investment in your future health and
happiness, so it's vital.
If you're not used to getting regular exercise, it may take some time for you to find the
right fit. Try a variety of forms of exercise out. If you don't feel you can afford a gym
membership, you can swim (if there is a pool available) walk, bike or jog your way to
fitness. Walking your dog at a swift pace every day will do wonders!
Sports that keep you moving are great, so hit the basketball or tennis court!
If you decided to join a gym, do a variety of exercises and include both aerobic exercise
and weights in your routine. You might want to have a trainer help you for a couple
sessions, so you know the correct techniques.
Regardless of how you do it, get off the sofa and away from your TV and computer and
MOVE!
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50
Conclusion
Above and beyond all else, it's vital that you know that you can have a larger penis.
There are many ways to accomplish this goal. Yes, they all take time, but that's just the
way it is.
If you're looking for a miracle, as in several more inches in a week, you're going to be
sorely disappointed. If you're realistic and do the work, you'll be pleased to see that over
a period of weeks and months, your penis will be both longer and thicker forever.
This book has provided you with the information you need to get started. Now it's up to
you to do the work. I encourage you to stay motivated.
Take good care of your body through proper diet and exercise and stick with your
enlargement program and you'll see results.
Don't forget that there are a multitude of things you can do to and with your partner, or
future partner, in bed. While your member is important, it's not the only thing you have to
work with. Take time to learn sexual techniques that will keep her satisfied. Your hands
and mouth, your imagination and your words all work together to bring pleasure, too.
And remember this, also. With many women, sex begins way before you get to the
bedroom. It begins with a sly glance across a table, or your hand resting gently on the
small of her back. Your sense of humor or kindness towards others might be part of what
turns her on and makes her want to get naked with you.
While your penis is very, very important, it's not the only thing she thinks about when it
comes to sex.
As you enlarge your penis, take time to study sex techniques and give some thought to
the art of seduction. By the time you've gained the inches you want, you'll be prepared to
greet the world as the sex god that you are!
Good luck in your enhancement endeavors and all your life goals. Confidence and a cando attitude is your first step!
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